Plant Forward Nutrition

Plant Forward Nutrition I teach people how to cultivate a healthy relationship with food.

๐ŸŒฑI share recipes, anti-diet nutrition information and talk about veganism and food equity.

Vegan Nutritionist, Intuitive Eating Counselor & Yoga Teacher
Pursuing M.A. in Food Equity

Operating as usual

๐Ÿ‘š When is the last time you went through your clothes?Going through the closet can bring up lots of emotion. Often, many...
10/07/2021

๐Ÿ‘š When is the last time you went through your clothes?

Going through the closet can bring up lots of emotion. Often, many of us hold onto clothes that don't feel good on our bodies anymore.

We hold onto clothes hoping, wishing, thinking that one day, oooooooone day we might fit into them again.

Those clothes, you know the ones, they don't serve you anymore, and that's okay.

Clothes should feel GOOD on your body. If they don't, they aren't meant for you, pass them along.

Holding onto clothes with expectations of fitting into them, doesn't serve you. It's a diet culture narrative and tactic.

When you go on an intuitive eating journey and you start to repair your relationship with your body, going through the closet and letting go of clothes that don't serve you anymore is essential.

If you haven't worn an article of clothing in a long time, why are you keeping it? What does it mean to you? What feelings does it evoke in you? These are all questions you can ask yourself when looking at clothing you just can't seem to let go of.

๐Ÿ’š

๐Ÿ‘š When is the last time you went through your clothes?

Going through the closet can bring up lots of emotion. Often, many of us hold onto clothes that don't feel good on our bodies anymore.

We hold onto clothes hoping, wishing, thinking that one day, oooooooone day we might fit into them again.

Those clothes, you know the ones, they don't serve you anymore, and that's okay.

Clothes should feel GOOD on your body. If they don't, they aren't meant for you, pass them along.

Holding onto clothes with expectations of fitting into them, doesn't serve you. It's a diet culture narrative and tactic.

When you go on an intuitive eating journey and you start to repair your relationship with your body, going through the closet and letting go of clothes that don't serve you anymore is essential.

If you haven't worn an article of clothing in a long time, why are you keeping it? What does it mean to you? What feelings does it evoke in you? These are all questions you can ask yourself when looking at clothing you just can't seem to let go of.

๐Ÿ’š

๐Ÿ‚ As the weather gets cooler, you might be drawn to warmer, starchier, comfort foods.I'd like to remind you that, it's o...
10/03/2021

๐Ÿ‚ As the weather gets cooler, you might be drawn to warmer, starchier, comfort foods.

I'd like to remind you that, it's okay ๐Ÿ’š

Comforting foods bring so much joy this time of year, tune in, listen to your body, honour your body.

Your body is wise, trust it.

๐Ÿ‚ As the weather gets cooler, you might be drawn to warmer, starchier, comfort foods.

I'd like to remind you that, it's okay ๐Ÿ’š

Comforting foods bring so much joy this time of year, tune in, listen to your body, honour your body.

Your body is wise, trust it.

I wrote this article on Intuitive Eating for EcoParent. Feel free to check it out ๐Ÿ’š
09/07/2021
Intuitive Eating in a Diet-Obsessed World

I wrote this article on Intuitive Eating for EcoParent. Feel free to check it out ๐Ÿ’š

the key to a healthy relation with food isn't rules - it's trust

๐Ÿ‘‹ Hello everyone!! I hope you are enjoying your summer! I just got back from a trip to Vancouver and I was asked by many...
08/02/2021

๐Ÿ‘‹ Hello everyone!! I hope you are enjoying your summer! I just got back from a trip to Vancouver and I was asked by many of you to share a list of vegan restaurant recommendations.

๐ŸŒฑ The vegan eats in Vancouver are plentiful and AMAZING. Here is my list, I am sure there are soooo many more awesome places!!

โ˜€๏ธ Mila (Dan Dan noodles were incredible)
โ˜€๏ธ Virtuous Pie (delish za)
โ˜€๏ธ The Acorn (amazing fancy dinner, pictured)
โ˜€๏ธ Kozak (amazing traditional Ukrainian food)
โ˜€๏ธ MeeT (a personal fav, the oyster chick'n burg was the best ever)
โ˜€๏ธ Tacofino (burritos are so delish)
โ˜€๏ธ Say Hello Ice Cream (everything was yummy!)

๐Ÿ’šโœŒ๏ธ

#vancouver #veganvancouver #vancouvereats #westcoast #summer #vegan

๐Ÿ‘‹ Hello everyone!! I hope you are enjoying your summer! I just got back from a trip to Vancouver and I was asked by many of you to share a list of vegan restaurant recommendations.

๐ŸŒฑ The vegan eats in Vancouver are plentiful and AMAZING. Here is my list, I am sure there are soooo many more awesome places!!

โ˜€๏ธ Mila (Dan Dan noodles were incredible)
โ˜€๏ธ Virtuous Pie (delish za)
โ˜€๏ธ The Acorn (amazing fancy dinner, pictured)
โ˜€๏ธ Kozak (amazing traditional Ukrainian food)
โ˜€๏ธ MeeT (a personal fav, the oyster chick'n burg was the best ever)
โ˜€๏ธ Tacofino (burritos are so delish)
โ˜€๏ธ Say Hello Ice Cream (everything was yummy!)

๐Ÿ’šโœŒ๏ธ

#vancouver #veganvancouver #vancouvereats #westcoast #summer #vegan

โ˜€๏ธ What do you bring camping to eat as a vegan? This is a question I get asked a lot in the summer! Check out this blog ...
06/21/2021
Camping as a Vegan

โ˜€๏ธ What do you bring camping to eat as a vegan? This is a question I get asked a lot in the summer! Check out this blog post to see what I bring camping, as a vegan! :)
https://www.plantforwardnutrition.com/post/camping-as-a-vegan

The hot weather is here, the camping sites are booked... but what are you going to bring for food? As a vegan and pretty avid camper I get asked this question a lot. I figured I'd breakdown what I bring and how I stay full out in the woods. I make a lot of camping meals before hand and plan my meals...

๐Ÿ’ซ Coconut Curry Lentil SoupThis soup comes together in under 30 minutes! Lentils are an incredible source of plant based...
06/02/2021

๐Ÿ’ซ Coconut Curry Lentil Soup

This soup comes together in under 30 minutes! Lentils are an incredible source of plant based protein, iron, b-vitamins, fibre and much more!

โ“Did you know that the oldest known record of lentils is from 13,000 years ago in Syria & Ancient Greece!

๐ŸŒป Ingredients
1 cup lentils
1 onions, chopped
2 cloves garlic, minced
1 can coconut milk/cream
3 cups veggie stock
1 16oz can diced tomatoes
2 tbsp curry powder
2 tsp turmeric
1 tsp oil or water
1 tsp cayenne pepper (optional)
S+P

๐ŸŒป Method
In a medium heat sauce pan add oil or water then add onions. Sautรฉ for a few minutes, add garlic and spices.

Allow spices to toast for about a minute (the mixture will become a bit dry) then add lentils, toast for a minute and add everything else.

Simmer this mixture for about 15 mins. The lentils will cook and soak up most of the liquid, add more stock if needed.

Once tender, option to eat as is or to blend! I like to blend about 3/4 and then leave 1/4 chunky!

๐Ÿ’š Enjoy! Makes about 4-5 servings.

#plantforwardnutrition #plantforwardrecipes

๐Ÿ’ซ Coconut Curry Lentil Soup

This soup comes together in under 30 minutes! Lentils are an incredible source of plant based protein, iron, b-vitamins, fibre and much more!

โ“Did you know that the oldest known record of lentils is from 13,000 years ago in Syria & Ancient Greece!

๐ŸŒป Ingredients
1 cup lentils
1 onions, chopped
2 cloves garlic, minced
1 can coconut milk/cream
3 cups veggie stock
1 16oz can diced tomatoes
2 tbsp curry powder
2 tsp turmeric
1 tsp oil or water
1 tsp cayenne pepper (optional)
S+P

๐ŸŒป Method
In a medium heat sauce pan add oil or water then add onions. Sautรฉ for a few minutes, add garlic and spices.

Allow spices to toast for about a minute (the mixture will become a bit dry) then add lentils, toast for a minute and add everything else.

Simmer this mixture for about 15 mins. The lentils will cook and soak up most of the liquid, add more stock if needed.

Once tender, option to eat as is or to blend! I like to blend about 3/4 and then leave 1/4 chunky!

๐Ÿ’š Enjoy! Makes about 4-5 servings.

#plantforwardnutrition #plantforwardrecipes

Every month this year I have been sending out a newsletter about intuitive eating. We've been covering each principle, o...
06/01/2021
Making Peace with Food

Every month this year I have been sending out a newsletter about intuitive eating. We've been covering each principle, one bye one.
Here are the first 5 principles, if you missed them:

๐ŸŒŸ Rejecting the Diet Mentality
https://www.plantforwardnutrition.com/post/intuitive-eating-diet-culture-the-diet-mentality

๐ŸŒŸ Honouring Hunger
https://www.plantforwardnutrition.com/post/honouring-hunger

๐ŸŒŸ Making Peace with Food
https://www.plantforwardnutrition.com/post/making-peace-with-food

๐ŸŒŸ The Food Police
https://www.plantforwardnutrition.com/post/principle-4-the-food-police

๐ŸŒŸ The Satisfaction Factor
https://www.plantforwardnutrition.com/post/the-satisfaction-factor

๐ŸŽ‰I just wrapped up my first Intuitive Eating Group Program, with amazing reviews! I truly have a passion for helping others connect to their body and disconnect from diet culture.

๐ŸŽ‰ Grab your free copy of my vegan intuitive eating starter guide:
https://www.plantforwardnutrition.com/intuitive-eating-guide

๐ŸงIf you are looking for plant-based eating support or intuitive eating support feel free to check out my services: https://www.plantforwardnutrition.com/offerings

Making Peace with Food is the third principle of intuitive eating. Over the last few blog posts I've covered rejecting the diet mentality and honouring hunger. Today we are talking about making peace with food. THIS. IS. A. BIG. ONE. So, basically we were never taught to make peace with food. You mi...

โ˜€๏ธ DIY Iced Coffeeโ˜•Freeze your fav coffee brew into ice cube trays.๐ŸŒป Once frozen, place the desired amount in a cup.โ˜• To...
05/20/2021

โ˜€๏ธ DIY Iced Coffee

โ˜•Freeze your fav coffee brew into ice cube trays.

๐ŸŒป Once frozen, place the desired amount in a cup.

โ˜• Top with favourite m*lk.

Option: add cinnamon, vanilla, etc.

As the ice melts the iced coffee becomes stronger ๐Ÿ™‚

โ˜€๏ธ Enjoy!!

#plantforwardnutrition

โ˜€๏ธ DIY Iced Coffee

โ˜•Freeze your fav coffee brew into ice cube trays.

๐ŸŒป Once frozen, place the desired amount in a cup.

โ˜• Top with favourite m*lk.

Option: add cinnamon, vanilla, etc.

As the ice melts the iced coffee becomes stronger ๐Ÿ™‚

โ˜€๏ธ Enjoy!!

#plantforwardnutrition

๐Ÿ’ซ Pairing your carbohydrate snacks with a fat can add some longevity to your fullness.๐ŸŽ Ever grab an apple to snack on t...
05/19/2021

๐Ÿ’ซ Pairing your carbohydrate snacks with a fat can add some longevity to your fullness.

๐ŸŽ Ever grab an apple to snack on then feel hungry 15 mins later? Apples are an awesome snack, did you know that they actually don't digest in the stomach? Because apples are carbs, they start breaking down in the mouth via the enzyme amylase, in saliva. Then the bulk of carbohydrate digestion happens in the small intestine.

๐Ÿฅ‘ Fats also start breaking down in the mouth, then a little bit in the stomach however the bulk of their digestion also breaks down in the small intestine. Since fats are not water soluble it takes the body a little longer to break them down, keeping you feeling fuller longer!

All that to say, if you'd like to stay fuller for a while longer, try pairing your carbohydrate snacks with a fat or protein (protein does digest in the stomach!) This will also help to keep blood sugar nice and stable! ๐Ÿ™‚

My fav snack pairings are โฌ‡๏ธ

๐ŸŽ Apples & almond butter
๐Ÿซ Berries & coconut yogurt
๐ŸŒ Bananas & walnuts
๐Ÿฅ’ Cucumber & hummus

#plantforwardnutrition

๐Ÿ’ซ Pairing your carbohydrate snacks with a fat can add some longevity to your fullness.

๐ŸŽ Ever grab an apple to snack on then feel hungry 15 mins later? Apples are an awesome snack, did you know that they actually don't digest in the stomach? Because apples are carbs, they start breaking down in the mouth via the enzyme amylase, in saliva. Then the bulk of carbohydrate digestion happens in the small intestine.

๐Ÿฅ‘ Fats also start breaking down in the mouth, then a little bit in the stomach however the bulk of their digestion also breaks down in the small intestine. Since fats are not water soluble it takes the body a little longer to break them down, keeping you feeling fuller longer!

All that to say, if you'd like to stay fuller for a while longer, try pairing your carbohydrate snacks with a fat or protein (protein does digest in the stomach!) This will also help to keep blood sugar nice and stable! ๐Ÿ™‚

My fav snack pairings are โฌ‡๏ธ

๐ŸŽ Apples & almond butter
๐Ÿซ Berries & coconut yogurt
๐ŸŒ Bananas & walnuts
๐Ÿฅ’ Cucumber & hummus

#plantforwardnutrition

๐Ÿคค Crispy Chick'un SandwichSometimes you just WANT a delicious crispy sandwich that reminds you of the grub you used to h...
05/17/2021

๐Ÿคค Crispy Chick'un Sandwich

Sometimes you just WANT a delicious crispy sandwich that reminds you of the grub you used to have pre-vegan/vegetarian. For me it's anything resembling chicken, there was just something about it! I know for most vegans and plant-based eaters we don't stop eating animals because we don't like the taste, we stop for a myriad of other reasons. So please, don't let others make you feel like less of a vegan for craving animal-resembling products.

Ta-da delicious chick'un tofu โฌ‡๏ธ
๐Ÿ’ฅ It's delicious, crispy and satisfying!

Marinade Ingredients:
1 block firm tofu
1/2 cup water
1 tbsp mushroom powder
2 tbsp soy sauce
1 tsp old bay spice

Coating Ingredients:
1/2 cup flour
1/2 cup breadcrumbs
1 tbsp garlic powder
1 tsp paprika
1 tsp Italian seasoning
S+P to taste

Oil - enough to coat the bottom of the pan.

Method:
1๏ธโƒฃ Squeeze out the excess liquid in your tofu. You can do this many ways, my preferred method is to wrap the tofu in a clean towl and place heavy books on-top, leave it for 30 mins to an hour (or longer!) The more liquid you squeeze out the more flavour the tofu will take on.
2๏ธโƒฃ Make your tofu marinade: combine water, mushroom powder, old bay and soy sauce. Whisk together.
3๏ธโƒฃ Cut tofu in half, then in 3's length wise. Place in a bag or container. Add in the marinade, tossing every 30 ish mins. Allow to sit for 1-2 hours. Again, the longer you let it sit the more flavour it will soak up.

To cook:
1๏ธโƒฃ Place liquid from the tofu marinade into a bowl.
2๏ธโƒฃ Mix coating Ingredients into a bowl or plate. Leave out breadcrumbs.
3๏ธโƒฃ Take a piece of wet tofu, place it into the flour bowl and coat. Place aside. Do this for all of the tofu.
4๏ธโƒฃ Then add breadcrumbs to flour mixture. Dip tofu in leftover marinade then into flour/breadcrumb mixture. Set aside.
5๏ธโƒฃWhen all tofu is coated well it's time to cook. Place oil in a pan and heat, once hot enough, add a few piece of your tofu to the pan and allow to brown, continuing to flip and ensure to brown all sides.

๐ŸคฉVoila! Place on a bun and top with spicy mayo, pickles, lettuce or whatever you'd like! Use in wraps and salads!

#plantforwardnutrition

๐Ÿคค Crispy Chick'un Sandwich

Sometimes you just WANT a delicious crispy sandwich that reminds you of the grub you used to have pre-vegan/vegetarian. For me it's anything resembling chicken, there was just something about it! I know for most vegans and plant-based eaters we don't stop eating animals because we don't like the taste, we stop for a myriad of other reasons. So please, don't let others make you feel like less of a vegan for craving animal-resembling products.

Ta-da delicious chick'un tofu โฌ‡๏ธ
๐Ÿ’ฅ It's delicious, crispy and satisfying!

Marinade Ingredients:
1 block firm tofu
1/2 cup water
1 tbsp mushroom powder
2 tbsp soy sauce
1 tsp old bay spice

Coating Ingredients:
1/2 cup flour
1/2 cup breadcrumbs
1 tbsp garlic powder
1 tsp paprika
1 tsp Italian seasoning
S+P to taste

Oil - enough to coat the bottom of the pan.

Method:
1๏ธโƒฃ Squeeze out the excess liquid in your tofu. You can do this many ways, my preferred method is to wrap the tofu in a clean towl and place heavy books on-top, leave it for 30 mins to an hour (or longer!) The more liquid you squeeze out the more flavour the tofu will take on.
2๏ธโƒฃ Make your tofu marinade: combine water, mushroom powder, old bay and soy sauce. Whisk together.
3๏ธโƒฃ Cut tofu in half, then in 3's length wise. Place in a bag or container. Add in the marinade, tossing every 30 ish mins. Allow to sit for 1-2 hours. Again, the longer you let it sit the more flavour it will soak up.

To cook:
1๏ธโƒฃ Place liquid from the tofu marinade into a bowl.
2๏ธโƒฃ Mix coating Ingredients into a bowl or plate. Leave out breadcrumbs.
3๏ธโƒฃ Take a piece of wet tofu, place it into the flour bowl and coat. Place aside. Do this for all of the tofu.
4๏ธโƒฃ Then add breadcrumbs to flour mixture. Dip tofu in leftover marinade then into flour/breadcrumb mixture. Set aside.
5๏ธโƒฃWhen all tofu is coated well it's time to cook. Place oil in a pan and heat, once hot enough, add a few piece of your tofu to the pan and allow to brown, continuing to flip and ensure to brown all sides.

๐ŸคฉVoila! Place on a bun and top with spicy mayo, pickles, lettuce or whatever you'd like! Use in wraps and salads!

#plantforwardnutrition

Hello ๐Ÿ‘‹๐Ÿ™ƒMy name is Emily (she/her)!There are some new faces around this little corner of the internet so lets to do a li...
05/15/2021

Hello ๐Ÿ‘‹๐Ÿ™ƒ
My name is Emily (she/her)!
There are some new faces around this little corner of the internet so lets to do a little intro!

I'm a passionate human! The reality is I really don't ever know what I'm doing half the time, but that's the fun in life, isn't it?!

I'm incredibly passionate about non-human animal & human liberation, environmental protection, social justice, equity and dismantling diet culture! ๐Ÿ™Œ

I love learning about people, cultures and what makes humans light up & uniquely themselves.

๐ŸŒŽ I have studied environment studies, geography, nutrition, intuitive eating, yoga and I'm currently pursuing my masters in interdisciplinary equity studies. My current academic interest lies in non-human animal, human and environmental equity and their interconnection.

I'm an ethical vegan of 9+ years, I was a lactose intolerant vegetarian for 13ish years before that. I've been advocating for animals since I was a youngin' ๐Ÿ™ƒ๐Ÿ–

In this space you'll find plant-based recipes, equity knowledge, anti-diet plant-based nutrition information, intuitve eating, body image shares and a space open for you to share if you feel called to ๐Ÿ’š

I'm learning and committing to posting and talking about what lights me up rather than what I feel I should do - so you'll find this page to be a bit of a buffet of ideas ๐Ÿฅฐ

๐Ÿ’ซ More info about me and my services are available at the link in my bio

โฌ‡๏ธโฌ‡๏ธ I'd love to know something about YOU! โฌ‡๏ธโฌ‡๏ธ

Hello ๐Ÿ‘‹๐Ÿ™ƒ
My name is Emily (she/her)!
There are some new faces around this little corner of the internet so lets to do a little intro!

I'm a passionate human! The reality is I really don't ever know what I'm doing half the time, but that's the fun in life, isn't it?!

I'm incredibly passionate about non-human animal & human liberation, environmental protection, social justice, equity and dismantling diet culture! ๐Ÿ™Œ

I love learning about people, cultures and what makes humans light up & uniquely themselves.

๐ŸŒŽ I have studied environment studies, geography, nutrition, intuitive eating, yoga and I'm currently pursuing my masters in interdisciplinary equity studies. My current academic interest lies in non-human animal, human and environmental equity and their interconnection.

I'm an ethical vegan of 9+ years, I was a lactose intolerant vegetarian for 13ish years before that. I've been advocating for animals since I was a youngin' ๐Ÿ™ƒ๐Ÿ–

In this space you'll find plant-based recipes, equity knowledge, anti-diet plant-based nutrition information, intuitve eating, body image shares and a space open for you to share if you feel called to ๐Ÿ’š

I'm learning and committing to posting and talking about what lights me up rather than what I feel I should do - so you'll find this page to be a bit of a buffet of ideas ๐Ÿฅฐ

๐Ÿ’ซ More info about me and my services are available at the link in my bio

โฌ‡๏ธโฌ‡๏ธ I'd love to know something about YOU! โฌ‡๏ธโฌ‡๏ธ

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Ottawa, ON

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Why, plant forward?

Hey! My name is Emily, I am a Nutritionist (the Registered Holistic kind), a Yoga Teacher and founder of Plant Forward Nutrition. Why we eat what we eat and how it affects the body has been a passion of mine since I was little. Food is so powerful, it sustains us, brings us pleasure and/or pain, affects how we live on a day to day basis and is the huge, and I mean HUGE difference between happy and hangry! ;)

My mission is to inspire you to fuel your body with foods that make you feel your best. We are all bio-individually different, which means what works for me, most likely wonโ€™t work for you; and that is completely okay! Ever wonder why your friend can try a fad diet, drop 20 pounds, so you do the same thing and....nothing happens even though you stuck to it and deprived yourself of tasty carbs for 2 whole weeks!? Thatโ€™s because we are unique and we all have different nutritional requirements that we need to fulfill in order to thrive. Stress, environment, mental processes/thoughts all affect how our body responds to food. A huge part of eating is ensuring that our bodies are absorbing what we choose to eat! โ€œWe are what we absorb, not what we eatโ€ So how are we supposed to know what we are absorbing?! Well, how you feel after eating certain foods is a large indicator! Lets be honest, in todayโ€™s world of daily new super foods, diets, shakes, powders, supplements and nutritional headlines (I mean, do we really even need to even cook anymore? ;)) it can get insanely confusing, not to mention the pressure to physically look certain ways, can get quite distressing. I am here to change that, I want you to see food as fuel, power, life sustaining goodness that doesnโ€™t have to involve a hundred different ingredients that you canโ€™t pronounce to create concoctions that taste horrible.

Letโ€™s keep it simple and satisfying! I want you to want to eat, create and indulge in delicious foods that make you forget about the amount of calories, fat content, and purge the thoughts of guilt. Iโ€™m not into fad diets, calorie counting, quick fixes, fast weight-loss, restrictive eating, food shaming or anything of the like. I am into sustainable, intuitive eating, fueling not depriving and working with your body to unlock your individual nutritional needs so you can feel vibrant, achieve your wellness goals and flourish. How do I do this? I listen to you, I work with you and create personalized nutrition protocols tailored to your body and well being. We will make the magic happen together - I canโ€™t wait! I am a firm believer in the incredible nourishing abilities of fruits, vegetables, live, whole foods that come right from the earth. My goal is for everyone to โ€œplant forwardโ€ a little more everyday towards the healthy vibrant life they imagine for themselves, and in that โ€œPlant Forward Nutritionโ€ was born! Want to work with me? AMAZING. Want to hang out, read what I have to say and hopefully learn a little somethinโ€™ along the way? AMAZING. I am here to educate and inspire, so please be my guest and enjoy! Check out www.plantforwardnutrition.com for some more info about me and what I offer, nutrition and wellness delight! Yours in health,

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Comments

Raspberry mouse just raspberries soft tofu maple syrup Alastair Francis UE favorite
Congrats Emily . Great Web page.